Push / Pull Workout Routine

[STEROID]

Push / Pull Workout Routine

You will be working out 3 days out of every 6 days according to the following schedule:

Monday – Chest, Shoulders, Triceps and Abs (Push Workout)

Tuesday – Legs, Calves and Abs (Legs Workout)

Wednesday – OFF
Thursday – Back, Biceps and Abs (Pull Workout)

Friday – OFF
Saturday – OFF
Sunday – Repeat cycle with push workout….

Cycle: One Day Off, One Day On, Two Days Off, Repeat.


Push / Pull Workout Routine

Monday: Chest/Shoulders/Triceps

Chest


Incline Bench Presses: 2 Sets X 8 Reps
Dumbbell Presses: 2 Sets X 8 Reps
Incline Flyes: 2 Sets X 8 Reps
Flat Bench Presses: 2 Sets X 8 Reps
Cable Crossovers: 2 Sets X 15 Reps

Delts


Machine Rear Laterals: 3 Sets X 10 Reps
Side Laterals: 3 Sets X 10 Reps
Machine Laterals: 3 Sets X 10 Reps
Seated Presses: 2 Sets X 6 Reps

Triceps


Overhead Tricep Extensions: 3 Sets X 12 Reps
Lying Tricep Extensions: 3 Sets X 12 Reps

Abs


Ab Crunches: 3 Sets X 15 Reps

Tuesday: Legs/Calves
Legs


Squats: 4 Sets X 6-15 Reps
Lying Leg Curls: 4 Sets X 15 Reps
Sissy Squats: 4 Sets X 15 Reps
Stiff Leg Deadlifts: 4 Sets X 15 Reps

Calves


Standing Calf Machine: 4 Sets X 15 Reps
Seated Calf Raises: 4 Sets X 15 Reps

Abs


Reverse Ab Crunches: 3 Sets X 15 Reps

Thursday: Back/Biceps
Back


Barbell Rows: 3 Sets X 6-8 Reps
Dumbbell Rows: 3 Sets X 8 Reps
Seated Cable Rows: 3 Sets X 10 Reps
Chins: 3 Sets To Failure
Deadlifts: 2 Sets X 6-8 Reps
Shrugs: 4 Sets X 15 Reps

Biceps



Preacher Curls: 3 Sets X 8 Reps
Seated Dumbbell Curls: 3 Sets X 8 Reps


Abs


Ab Rope Crunches: 3 Sets X 15 Reps

Workout Notes

This is a general outline, not including warm-up sets. Be sure to stretch thoroughly before training. “I make sure I’m totally prepared for heavy sets, and may do two to four lighter sets before the max sets to prepare physically and mentally.” From week to week, reps may also change, as well as the order of exercises (e.g., shrugs and deadlifts before rows and chins on back day). “While I use heavy weights, I make sure to do my exercises as strictly and safely as possible.


My pre-contest and off-season weight training routines are similar. Because of the added motivation of an upcoming contest, I’ll generate more intensity, with a more conscious effort towards contracting the muscles. I may drop or add exercises, but these changes will be relatively minor. I strive to handle the same weights I would in the off-season, as this is crucial to maintaining muscle during a pre-contest period.”

[TheGreatWhiteTruth]

I like this. This is more or less my training methodology in a nutshell.

[WidowMaker]

Old school,but it's still a great training program for most to get it done by!
Thanks for posting this up F.I.S.T.!

[bufbiker]

I don't really see this as a powe lifters regimen.
I train shoulders and tri's and chest seperately. Back seperately and legs by themselves.
I find I can lift heavier that way. And in training for a contest you want to be focusing on strength, not endurance.
My last contest prep, contest was in March, i did one rep sets.
For example after sufficient warm-up on flat bench I would do 500x1, 525x1, 545x1. And that was it.
Contest day I hit 555lbs.
Did same thing on squats and deads.
And because shoulders and tri's have so much to do with killer bench why train each part on the same day? You know the levels of weight you use will be less on the latter body parts trained than on the first ones trained.
I want each muscle group to be fresh so I can hit it hard and heavy.
But that is a great body builders routine.

[WidowMaker]

^^^^ you are correct brother, but i use a lot of hybrid training so powerlifting/ strongman/functional and bodybuilding all rolling into one nice little package is what i am, lol

[STEROID]

I don't really see this as a powe lifters regimen.

But that is a great body builders routine.


^^^^ you are correct brother, but i use a lot of hybrid training so powerlifting/ strongman/functional and bodybuilding all rolling into one nice little package is what i am, lol


You're right in a sense buff but as WM stated,today its all about bringing it all together for a more complete package.I think there are many bbing exercises/routines that many pl's utilize today in their training as well.

I would have liked to post it more in a strongman forum though,but we don't have one.LOL

[bufbiker]

Well, I'm between contests right now so I am doing more of a body building style training. Close stance squats to work on that outer sweep, superset curls and backarms like Larry Scott preached etc.
but when I am training for a PL meet it all changes.
But at my age I can't be benching 550+ every week or two or squatting 750+ every week. My joints hate me as it is!
55 looks great but feels painful!!!!!

[Shanew18]

Would you suggest this to an intermediate trainee?